Menu Mondays!

Cajun Chicken
(This photo is Cheesecake Factory's version. I'm sure it's WAY too many calories for us!)

So here's a version for our Challenge...

Ingredients
- 2 portions whole-wheat rigatoni
- 2 portions chicken breast
- 2 Tbsp Cajun seasoning
- 1/2 cup skim milk
- 1 5oz bag baby spinach leaves
- 8oz fresh sliced mushrooms
- 1 Tbsp Butter Buds
- 1 chopped tomato

Directions
-Prepare rigatoni as directed.
-Skillet w/cooking spray med heat and coat chicken breasts w/seasoning.
-Cook chicken in skillet for 6min each side; transfer to plate and keep warm w/foil.
-Add milk, cooked pasta, spinach, mushrooms and Butter Buds to skillet and mix well.
-Cover and simmer on low heat, stir occas. until heated thru - about 4min.
-Divide pasta in 2 portions and top with cajun chicken; garnish with tomatoes.
-Serve and enjoy!

TEAM CHALLENGE - WEEK 5

So how did your first 30 days go?
Monday, March 30th - retake your MEASUREMENTS, WEIGHT and a PHOTO! Email me your info so I can log it in; you keep the photo.

Suggested Meal Plans*
*Note: I am not a certified nutritionist - just a fitness enthusiast! =) Please check with your doctor before changing your diet or exercise routine. ~Amanda

Here is Week 5:
Note: If March 29th is your day off, this is for March 30th.

MONDAY:
MEASURE, WEIGHT & PHOTO FIRST!
Breakfast - Spanish Omelet - 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt. Also one slice whole wheat toast, lite or no butter.
Snack - Chocolate Mint Protein Shake - 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - SUBWAY SUB DAY! - choose from 6in ham, roast beef, club, turkey breast, veggie delite, turkey and ham. Go wheat bread!
Snack - Raspberry Nutrition Shake - 8oz vanilla yogurt, vanilla protein pwdr, 1/2c fresh or frozen rapsberries, 1 squeeze lime juice, 3 ice cubes and blend.
Dinner - Cajun Chicken - see this week's "MENU MONDAYS" for recipe!
EXERCISE: 1 HR CARDIO - 2nd month...increase intensity!

TUESDAY:
Breakfast - Strawberry Banana Nutrition Shake - 12oz water, vanilla protein pwdr, 1 small or 1/2 banana, 6 frozen or fresh strawberries and blend.
Snack - Orange-Vanilla Fruit Dip - 1/2c cottage cheese, 1/2c vanilla yogurt, 1t grated orange peel - blend in processor on high 'til smooth (30sec). Spoon into dip serving bowl and use 7-8 strawberries to dip with!
Lunch - Chicken Salad - 6oz skinless chicken breast -cooked and diced, combine with 2T mayo, 3/4 dijon mustard, 2T green onions diced, pepper to taste, 1/8 dill (optional), 1/4c celery diced. Combine and chill 15min. Add 2 leaves of chopped romaine as option; OR if you are out - Chick-Fil-A Chargrilled Chicken Garden Salad (no dressing).
Snack - Vanilla Protein Smoothie
Dinner - Grilled Fish Soft Tacos - marinate swordfish, tuna or tilapia in the following marinade: 1T olive oil, juice of 3 limes, 4 garlic cloves, 1t cumin. Let marinate 15min at room temp turning once after 7min. While marinating, in mixing bowl, stir together 1 lime's juice, 1 garlic clove, 1t cumin with 1 avocado diced, 1/4 minced red onion, 2 minced jalapenos and 2 T fresh cilantro chopped. Place marinated fish on hot grill and cook 5min, turn and 5min more. Let fish cool on cutting board then slice into strips. Grill 6in whole wheat tortillas on grill until warm on each side. Add lettuce leaves on tortillas, fill with portion of fish and top w/tangy avo salsa, fold and enjoy! 2 tacos = serving.
EXERCISE: 1 HR WEIGHTS, YOGA or PILATES

WEDNESDAY:
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!;
Snack - Orange Cow Protein Smoothie - 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend
Lunch - BLT wrap - 3 strips cooked turkey bacon, 1T mayo, 2 romaine lettuce leaves, 3 slices tomato, 1/4c cheddar cheese shredded. Warm 1 8in whole wheat tortilla in microw. Add ingredients listed, wrap and enjoy!
Snack - protein bar of your choice - make sure there is enough PROTEIN in it.
Dinner - American Turkey Goulash - see previous "Monday Menu" for recipe.
EXERCISE: 1 HR CARDIO!

THURSDAY:
Breakfast - Pina Colada Nutrition Shake - 12oz cold water, vanilla protein pwdr and blend. Add 1/2c pinapple chunks, 1/4t coconut extract and blend. Add 6 ice cubes til smooth and enjoy!
Snack - 2 slices turkey breast, 1 slice swiss cheese, 2 Ry Crisp crackers or the like. Place turkey and cheese on crackers and eat slowly!
Lunch - Fired Up Chicken Pita - 1 serving chicken breast cooked and cubed. In mixing bowl combine chicken, 1/2 cucumber diced, 1/2 roma tomato diced, 1 slice red onion chopped, ground red pepper to taste, 1T plain yogurt and hot pepper sauce to taste. Spoon into whole wheat pita and enjoy!; OR out...Taco Bell 2 beef or chicken soft taco FRESCO style.
Dinner - Grilled Chicken Tuscan Style - Grill 2 portions chicken breast. While cooking, heat 1T olive oil in large skillet med-low heat. Add 2 diced tomatoes, 2T capers, drained and rinsed. Saute until soft about 10min. Stir in 1/2t Mrs. Dash Tomato-Basil-Garlic seasoning and 1/8c fresh basil, sliced. Saute 2more min. Place portion chicken on 2 plates and top each with half tomato and caper mixture; sprinkle with 1/8c fresh basil - serve!
EXERCISE: 1 HR SCULPT, PILATES or YOGA

FRIDAY:
Breakfast - Eggs and Oats - 1/2c whole-grain oatmeal and 3 egg whites and 1 egg - scrambled.
Snack - Chocolate Nutrition Shake.
Lunch - Turkey Sandwich - 2 slices whole grain bread, 1T mustard, 2 romaine lettuce leaves, 3 slices turkey, 1/2 tomato sliced.
Snack - peanut butter protein bar
Dinner - Chicken Fajitas - portion chicken breast grilled or sauteed (marinate in italian dressing with 1t chili powder or other marinade at least 30min prior in fridge. (over night is great!) Saute 1/2 sliced onion, 1/2 green bell pepper, 1/2 red bell pepper until soft. Add cooked chicken to veggies and heat thru. Heat 2 6inch corn or flour tortillas and fill with chicken mixture, adding some salsa if desired.
EXERCISE: 1 HR CARDIO

SATURDAY:
Breakfast - Sunny Side Up - 2 whole eggs and 1 egg white - on skillet med heat or poach or baste; one slice whole-grain bread, toasted and 1/2 grapefruit.
Snack - serving of hummus w/1c fresh veggies of your choice and 1 pita cut in wedges for dipping.
Lunch - Turkey Burger - lettuce, tomato, onion, ketchup, mustard.
Snack - small apple and string cheese
Dinner - Lemon Pepper Salmon w/broccoli and brown or wild rice.
EXERCISE: 1 HR SCULPT

WATER, WATER, WATER! You are starting a NEW month, so get back on the saddle and prove to yourself that YOU CAN do this!

Menu Mondays!

ASIAN BEEF STIR FRY
('Eating for Life' book)
serves 4

Ingredients
4 portions spaghetti
4 portions lean steak (top sirloin, top round, top loin or flank steak)
1/8t crushed red pepper flakes
3 garlic cloves, minced
1 sliced onion
4 celery stalks, sliced
1 head cabbage, shredded
1/2 c lite soy sauce

Directions
- Prepare spaghetti as directed, drain and set aside.
- While spaghetti cooks, slice steak lengthwise into 2-inch slices.
- Spray skillet or wok w/cooking spray. Med-hi heat, stir fry red pepper and garlic 1min.
- Add steak to skillet and stir fry about 2 min. Remove and set aside.
- Lightly recoat skillet and stir fry onion and celery until tender - 5min. Add cabbage and cook until crisp-tender, about 2min.
- Return steak to skillet and add cooked spaghetti and lite soy sauce. Mix gently and heat thru.
- Divide 4 portions and serve.

*Option - use shrimp instead of steak. Add toasted sesame seeds or green onions on top if desired. Lots of options - experiement!

TEAM CHALLENGE - WEEK 4

This IS week 4 so after this is a WEIGH IN, PHOTO & MEASUREMENTS on Monday, March 30th!

Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. =) ~Amanda

Here is Week 4:
Note: if March 22nd is your day off, this is for March 23rd.

MONDAY:
Breakfast - Protein Shake - 1 cup skim milk, 1/2c berries, 1/2 banana, 1/2c ice - blend well.
Snack - Protein bar and tall glass of water or 2!
Lunch - Shrimp Stir Fry - 60z shrimp, rinsed and drained. Heat 1/4T low sodium soy sauce, 1/2t rice vinegar, 2T chicken broth in saute pan on med heat. Add 1/4t minced garlic and 1/4t minced ginger and saute til tender. Add 1/2c red onion wedges, 1/2c broccoli florets, 1.25c snow peas, 1.5c mushrooms halved, 1/4c yellow bell pepper cubed and 1/4c water chestnuts (drained) to the pan and saute, adding more chicken broth as necessary. Add shrimp when veggies are halfway cooked and saute until veggies are tender and shrimp opaque. Also get 1T sesame seeds and 1oz cashews;
Snack - 1 string cheese;
Dinner - 6oz turkey meat, 1/2c green beans, 1/2 baked potato or 1 small one - mash inside and add butter buds; 2 Tb gravy if needed.
EXERCISE: 1 HR CARDIO - work harder this week!

TUESDAY:
Breakfast - 3 slices turkey bacon, 5 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil;
Snack - Protein bar - pick a yummy flavor - HIGH protein;
Lunch - Chicken Salad - 6oz skinless chicken breast -cooked and diced, combine with 2T mayo, 3/4 dijon mustard, 2T green onions diced, pepper to taste, 1/8 dill (optional), 1/4c celery diced. Combine and chill 15min. Add 2 leaves of chopped romaine as option;
Snack - 2 oz Soy Nuts or protein smoothie of your choice;
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.
EXERCISE: 1 HR CARDIO

WEDNESDAY:
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!;
Snack - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Chef Salad - 3oz turkey chopped, 3oz ham chopped, 1.5oz mozzarella cheese chopped, 1/2 roma tomato chopped, 2 cups romatine lettuce chopped, 1.4 c hearts of palm chopped, 1oz avocado diced with 2T ranch or italian dressing;
Snack - turkey jerky - 1oz;
Dinner - Grilled Salmon w/lemon, 1 yam/sweet potato baked at 450 for 45min, saute 4oz mushrooms in lg skillet 3min then add 1 5oz bag baby spinach leaves and cook 3 more minutes.
EXERCISE: 1 HR SCULPT - increase weight!

THURSDAY:
Breakfast - Chocolate Oatmeal! - In a bowl, combine 1/3c uncooked whole-grain oats (non-instant) with 1/2c water, 1 scoop chocolate protein powder (24gr protein). Microwave high until oats cooked - about 2min. Stir in 1T natural peanut butter and a bit of sugar substitute to taste. Pour 1/2c skim milk over and enjoy!
Snack - 2 boiled eggs and 1 small orange;
Lunch - Turkey Burger - combine 6oz grnd turkey, 1.5T sourd bread crumbs, 3T low-fat buttermilk, 2t green onion minced, 2t parsley chopped, 1/4t dijon mustard, 1 dash Worcestershire sauce and black pepper to taste. Grill about 7 min each side;
Snack - 1/2 cantaloupe with 1c cottage cheese;
Dinner - Tuna Steak Sandwich - marinate 60z tuna steak with lemon, let sit for 15min refridgerated. Remove and sprinkle both sides with blackened redfish seasoning. Cook in skillet high heat for 2 min. Turn steaks to low and cover with foil and cook 5-7 more min. Place steaks on whole wheat rolls with lettuce and tomato.
EXERCISE: 1 HR CARDIO

FRIDAY:
Breakfast - Chocolate Almond Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t almond extract & 5 ice cubes - blend;
Snack - 1/3c hummus with veggie of choice for dipping;
Lunch - Fired Up Chicken Pita - 1 serving chicken breast cooked and cubed. In mixing bowl combine chicken, 1/2 cucumber diced, 1/2 roma tomato diced, 1 slice red onion chopped, ground red pepper to taste, 1T plain yogurt and hot pepper sauce to taste. Spoon into whole wheat pita and enjoy!;
Snack - turkey jerky;
Dinner - 1/2c miso soup w/Asian Beef Stir Fry (see NEW "Menu Mondays" this week for directions.)
EXERCISE: 1 HR CARDIO

SATURDAY:
Breakfast - 2 slices turkey bacon, 5 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt and pepper to taste;
Snack - protein bar and water;
Lunch - Tuna or Chicken Salad - 6oz tuna or chicken (canned) drained. Add 2/4oz mayo - mix thru then add squeeze of lemon, 1T shredded carrots, 1T chopped celery, 1T chopped green onion and 1t celery seeds - mix well and enjoy;
Snack - 8oz cottage cheese or protein shake of your choice;
Dinner - Chicken Kabobs - 6oz chicken breast in 1" squares, green and red bell peppers chunked, mushrooms and red onion --thread alternating pieces on skewers and lightl brush with olive oil and sprinkle with Chicken seasoning. Grill 5min, turn and grill 5min or until done. Serve with 1c wild rice and one kabob (about 4 chicken pieces).
EXERCISE: 1 HR SCULPT

Drink that water! Be strong this week! NO CHEATING - WANT to lose THAT WEIGHT and INCHES!

PREGNANT?

For those of you that are expecting, or know someone who is... I have an article posted up on Powder Blue Production's website (the company I also work for) about working out while pregnant. =) Check it out!

Here's the link:
http://turbokick.com/index.php?content=Article_Exercising_While_Pregnant

Your next week's meal guide will be up soon!
~Amanda

Beachbody Summit

As you may know, I am a Coach and distributor for Beachbody. This year their Summit was held in So CA - where lots of coaches meet to discuss business and to make friends. They even had several workouts with TONY HORTON of P90X, CHALENE JOHNSON of Turbo Jam/Turbo Kick and the new ChaLEAN Extreme, and SHAUN T of Hip Hop Abs! Check it out on this video clip! (note: turn off the music before you listen...it's at the bottom of the page.)


I love it! If you want your own business sharing fitness and nutrition, just let me know. It's so cool!

Menu Mondays - Spaghetti & Turkey Meatballs!

Spaghetti & Turkey Meatballs
Serves 6
Even my kids like these! Tip: You can just use Stove Top's Traditional Sage stuffing in place of dry breadcrumbs and not add the parsley!

Ingredients- 1 lb lean ground turkey
- 2 egg whites
- 1/2 c dry breadcrumbs
- 1/4 onion finely chopped (optional)
- 1/8 t garlic powder or 2 minced garlic cloves
- 1/8 t dry parsley or 1/4 c fresh minced parsley
- 2 t dried basil
- 1 t black pepper
- 3 cups marinara pasta sauce
- 6 portions spaghetti
- opt parmesan cheese to taste

Directions- Preheat BROILER
- Mix turkey thru pepper thoroughly in a large bowl and shape into 1 1/2-inch diameter meatballs.
- Place meatballs on baking sheet (sprayed with cooking spray) and broil 10-12 min, turning so all sides are browned.
- In large saucepan, heat pasta sauce and cooked meatballs over low heat and simmer for 15min. While simmering, cook pasta as directed.
- Portion of pasta, meatballs and sauce on a plate and top with fresh grated parmesan!
- Serve with a lite salad of chopped romaine with oil and vinegar and fresh ground pepper! Simple and tastey!

TEAM CHALLENGE - WEEK 3

Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda

Here is Week 3:
Note: if March 15th is your day off, this is for March 16th.
**When I list something that says "see previous Menu Mondays" - the months are in the right hand column. Click on the month and scroll down until you find it.

MONDAY:
Breakfast - Mushroom Omelet; 6 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese. Saute veggies over med heat. Add eggs and cook, sprinkle w/cheese, fold omelet and cook until eggs set and cheese melted.;
Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend;
Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash - see previous "Menu Mondays" in Feb for recipe!
EXERCISE: 1 HR CARDIO - work harder this week!

TUESDAY:
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Chocolate Peanut Butter Smoothie - see previous "Menu Mondays" in Jan for recipe;
Snack - 2 oz soy nuts or protein bar;
Dinner - Ranch Chicken Salad - see previous "Menu Mondays" in Feb for recipe.
EXERCISE: 1 HR CARDIO

WEDNESDAY:
Breakfast - 1/2c egg substitute - cook scrambled, 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Cucumber Salad - see "Menu Mondays" in Feb for recipe & 1/2 Turkey Sandw (see above);
Snack - Pina Colada Protein Smoothie - 12oz cold water, 2 scoop protein pwdr, 1/2c unsweet pineapple chunks, 1/4t coconut extract & ice - blend;
Dinner - Sloppy Joes - Cook 1 lb grnd Turkey, 1/4t pepper, 1/2 chopped red onion med heat til no pink, add 1 8oz can tomato sauce, 1/2c organic ketchup, 1/4c bbq sauce, 1t chili pwdr and simmer 10min on low heat - will thicken. Place on wheat bun top w/romaine lettuce leaf.
EXERCISE: 1 HR SCULPT - increase weight!

THURSDAY:
Breakfast - denver omelet - 3 egg whites and 1 egg-beaten, 1/4c lean ham diced, 1/4 green bell pepper, 1/4 red bell pepper, slice of onion, 2Tbl ched cheese, one slice whole wheat toast;
Snack - Raspberry Protein Shake - see "Menu Mondays" in Feb for recipe;
Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts;
Snack - Bananas Foster - slice 1 banana and cook in skillet med heat (non-stick spray) about 1 min, add 2Tb maple syrup to skillet and stir to coat banana slices - cook 45sec, 1/2c cottage cheese on place - heat 20sec in microw - top with maple-glazed bananas - YUM;
Dinner - Spaghetti and Turkey Meatballs - see THIS WEEK's "Menu Mondays" for recipe.
EXERCISE: 1 HR CARDIO

FRIDAY:
Breakfast - Chocolate Mint Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t peppermint extract & 5 ice cubes - blend;
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad - see previous "Menu Mondays" in March for recipe;
Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend;
Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO

SATURDAY:
Breakfast - Fortified French Toast - see previous "Menu Mondays" in March for recipe;
Snack - 2 whole eggs boiled and 1 small orange;
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend;
Dinner - 2 portions filet mignon (1/2 lb, 2in thick) broil in oven 3in from heat 4min, turn filets and cook 3more min for rare, 5 more for med and 7 more for well. 1/2 lb broccoli boiled. 2 sweet potatoes baked or 2 small russet potatoes baked...use butter buds and chives or salsa.
EXERCISE: 1 HR SCULPT

Enjoy! And get after it!

TEAM CHALLENGE - WEEK 2

Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda

Here is Week 2:
Note: if March 8th is your day off, this is for March 9th.

The first 10 days is pretty much Turbo Jam's "10 Day Kick Start" program. I have lost inches with this twice!

DAY 7: Breakfast - burrito; 3 egg whites and 1 egg -scrambled, 1 small whole wheat or low carb tortilla-warm, 1/4 pinto or blk beans, 2 Tbsp salsa.; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, cucumber, 1 Tbsp italian drsg; Snack - 1/2 cup cottage cheese, 1 sliced tomato; Dinner - 4 oz lean broiled pork chop, 1/2 apple.
EXERCISE: 1 HR CARDIO

DAY 8: Breakfast - omelet; 5 egg whites-beaten, 1/2oz parm chs, 1 med chop tomato; Snack - 20 almonds (plain); Lunch - 4oz Salmon, salad: 1/4c chopped onion, 1/2c arugula, 1c romaine shredded, 1 Tbsp Italian drsg; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Dinner - Chicken (4oz) - baked or broiled, 1 c steamed peas and carrots.
EXERCISE: 1 HR CARDIO

DAY 9: Breakfast - 1c cottage cheese w/ 1/2c raspberries; Snack - Protein Smoothie - 1/2c mango, 1 scoop protein powder, 1/2cup plain low-fat yogurt, 1/2c water or ice as needed and blend; Lunch - Chicken Curry - 2oz chicken breast chopped, 1/4c cooked brown rice, 1/2c raw cauliflower, 1/4c chickpeas, 1/4 clove garlic, 1 oz tomato paste, 3/4c low sodium chicken broth, 1/2 Tbsp curry powder...simmer broth, add curry, tom paste, and veg. Cover w/lid and cook til tender. Add chicken and heat thru. Serve over rice.; Snack - 2 celery stalks and 1 Tbsp peanut butter; Dinner - Hawaiian Chicken Kebabs - 3oz chicken breast(baked or broiled), 1/2c onion, 3 strips yellow pepper, 1/4 c pineapple, 1/2c cherry tomatoes, 1/2oz vinegar, 1 Tbsp olive oil. Thread chicken, pineap and veg onto skewers and drizzle with vinegar and oil. Cook on grill.
EXERCISE: 1 HR SCULPT

DAY 10: Breakfast - omelet - 5 egg whites and 1 egg-beaten, 1c raw broccoli chopped, 1/2oz feta cheese crumbled; Snack - 3 celery stalks and 1 Tbsp pnut btr; Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts; Snack - 1c plain nonfat yogurt, 1 kiwi sliced, 1 Tbsp flaxseeds (optional); Dinner - Chicken Pita - 2oz chicken breast sliced, 1/2c onion chopped, 1/2c shredded swiss or mozz cheese, 1/2c tomato sauce, 1 sm low-fat whole wheat pita. Heat sauce, add onion, cover pan and cook til tender. Place chicken in pita, pour sauce over and top w/cheese.
EXERCISE: 1 HR CARDIO

DAY 11: Breakfast - Protein Shake: 8oz vanilla yogurt or milk, 1 scoop protein pwdr, 1/2c raspberries, a squeeze lime juice, & ice and blend; Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple; Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread; Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend; Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)
EXERCISE: 1 HR CARDIO

DAY 12: Breakfast - egg-chiladas - 3 egg whites and 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Cooking spray on skillet med heat. Scramble eggs 2 min, add cheese and stir til melted. heat tortillas in microwave 15sec. Fill tortillas with eggs/ch, avo and salsa. Snack - Apple and string cheese. Lunch - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend; Snack - 1/2c cottage cheese and 1/2c fresh raspberries; Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 smaill zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven! EXERCISE: 1 HR SCULPT

If you want to, check your measurements just for fun after day 10! Tell me if you have results already!

Menu Mondays!

Chilled Grape Chicken Salad
(Recipe from 'Eating for Life' by Bill Phillips)
This one is for you and a friend!

Ingredients:
2 portions (about 1/2lb) cooked chicken, chopped
1/2c seedless red grapes, chilled & halved
1/2c green grapes, chilled & halved
1 apple diced
1/2c fat-free mayo
1 lemon, halved
1/4tsp pepper
2c baby romaine leaves
2 Tbsp chopped pecans

Directions:- In a med mixing bowl, combine chicken, grapes, apple, mayo, lemon juice and pepper.
- Place romaine leaves on 2 plates. Divide chicken salad mixture into 2 portions and spoon onto lettuce. Sprinkle each salad with 1/2 the pecans. Enjoy!

Greensboro Goes PiYo!

What a GREAT group we had!! From no experience to 20 years of experience teaching, these PiYo trainees were ready for anything and we had a wonderful time! (despite the fact that it was 80 degree weather outside!) Thank you to all that attended!

A very big THANK YOU to the Bryan Family YMCA and Group Fitness Coordinator, Alicia Simpson for hosting the PiYo Training on March 7th. =) Thanks for being SO great to work with and so ON IT!

Here is Anne - can I say it? She is 61! Awesome!

More TRICKS from talented instructors!









Peace, Love and PiYo!!!
~Amanda

Menu Mondays!

Fortified French Toast
(from my "Eating For Life" book)

I love this one for a change of pace in the morning.

Ingredients:
*3 Tbsp vanilla protein powder
*1/2 cup egg substitute or 1 egg
*1/4 tsp grnd cinnamon
*2 slices whole wheat bread
*1/4 cup maple syrup

Directions:
*Use nonstick spray on skillet - medium heat.
*Put powder on plate and slowly add egg and mix with fork until smooth. (Batter will be thick and maybe some lumps.) Sprinkle cinnamon on top of batter.
*Dip 1 piece of bread in the batter and soak up egg mixture. Carefully turn over and coat other side. Repeat with 2nd bread.
*Place bread in skillet and cook 2-3min each side or until golden brown.
*Top with warm maple syrup OR try some fresh strawberries with a dash of powdered sugar! (see photo)

Protein Powder & Bars

Several people have been asking about Protein Powder & Bars...

Protein is a key element in maintaining and building your muscles. So if you need to replace, say cottage cheese, you will have to find the equivalent nutrition in something else. If you google it - cottage cheese has 14-28 grams of protein/serving and yogurt has around 8grams. So maybe a slice of turkey or two would be better than yogurt to replace it.

You can find PROTEIN POWDER and MEAL REPLACEMENT on my web site, including the protein bars. www.teambeachbody.com/turboamanda


A company called Shaklee has a great protein powder as well, and a weight loss MEAL REPLACEMENT called Cinch (like cinching your waistline), and soy protein, and meal replacement bars. My in-laws have a business store off of Falls of Neuse near Whole Foods - before you get to that plaza area (where Chic-Fil-A is)...there is a business row and it is in there to the left of a cat clinic. They don't have signage on the door, but that's it. All organic! My husband Jay works in his office there and so does my brother-in-law Jeff, and Judy is at the front too. The phone # is 518-2700 if you want to call and ask about anything or get directions. You've probably driven by it a bunch of times and never knew it!! http://www.shaklee.net/Henderson/



How about the other stores and brands? I'm sure there are some other good brands out there, but these are the ones that I personally know and love.

I hope this helps! ~Coach Amanda

TEAM CHALLENGE - WEEK 1

Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda

**Replace what you need to with foods you like (ie. if no on cottage cheese...what else is protein?) Again, this is just a guide. For Exercise, go to the gym or do a home workout or take it outside!

IMPORTANT: If you are doing P90X or ChaLEAN Extreme, etc...follow their routine guidelines and food suggestions!

Here is Week 1:
Note: if March 1st is your day off, start Day 1 on March 2nd. If your days off are Saturdays, then follow this and Day 7 is off.

This is pretty much Turbo Jam's "10 Day Slim Down" program to start us off. I have lost inches with this twice!

DAY 1: Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!); Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste; Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb.; Dinner - Stir Fry - 4 oz chicken breast - skinless, 1/4c brown rice, snow peas, onion, soy sauce.
EXERCISE: 1 HR CARDIO

DAY 2: Breakfast - 3 egg whites, 1 cup broccoli; Snack - Protein Smoothie - same as day 1 - add ice this time.; Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts; Snack - cottage cheese; Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
EXERCISE: 1 HR CARDIO

DAY 3: Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet); Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries; Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing; Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend; Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
EXERCISE: 1 HR SCULPT

DAY 4: Breakfast - 1 c cottage cheese w 1/2 c raspberries; Snack - 1 pear w/4 slices colby or mozzarella cheese; Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado; Snack - protein smoothie - same as day 3; Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
EXERCISE: 1 HR CARDIO

DAY 5: 4 egg whites - scrambled w/3 slices turkey; Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.; Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.; Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.; Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
EXERCISE: 1 HR CARDIO

DAY 6: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.; Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.; Lunch - Turkey Hummus sandw or pita, 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.; Snack - smoothie - 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend; Dinner - 4 oz grilled Ahi Tuna or Salmon, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, salad - add lemon or lime to it!
EXERCISE: 1 HR SCULPTING

YOU CAN DO IT!!! Happy first week! And send me your measurements!
~Amanda